Warm Up
Band Pulls + Banded Hip Activation
then
2x with each machine: 40s easy pace + 20s moderate pace + 10s fast pace with 20s rest bwn sets

Metcon
2-3 sets (pace moderate to moderate/fast) (masters 45+ = 2 rounds, yleinen valitsee itse 2-3)
30/24 calories rowing
30/24 calories ski erg
24/18 cal air bike
time target 5.5-6.5 minutes per set, should feel like 80% effort.
rest 3 minutes bwn sets

Weightlifting
2 Flat Foot Snatch + 2 flat foot hang snatch 3x2+2reps@35-50%
1 Slow Snatch + 2 Hang Snatch 5x1+2reps@60-70% (can be power or squat)
Power Clean + Hang Squat Clean + Push Press + Split Jerk 3x1+1+1+1 reps@35-50%
Power Clean + Hang Squat Clean + 2 Split Jerk 5x1+1+1+1reps@60-70%
rest 1-2 min bwn sets, sharp lifts with good techniques/focus on quality and skill also.

Accessory Work
3x3+3 kb or db turkish get ups @light/moderate weights.
rest 1-2 min bwn sets
or practise handstand walk/hold skills (no hspu)